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  6. Fish sandwich vs. Matzo

Fish sandwich vs. Matzo — In-Depth Nutrition Comparison

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Important differences between fish sandwiches and matzo

  • Fish sandwiches have more vitamin B12 and vitamin K; however, matzo has more selenium, iron, manganese, vitamin B1, vitamin B2, and vitamin B3.
  • Matzo's daily need coverage for selenium is 34% more.
  • Matzo is lower in sodium.

The food varieties used in the comparison are Fast foods, fish sandwich, with tartar sauce and Crackers, matzo, plain.

Infographic

Fish sandwich vs Matzo infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Matzo
Matzo
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more CalciumCalcium +184.6%
Contains more PotassiumPotassium +83.9%
Contains more CopperCopper +25%
Contains more PhosphorusPhosphorus +30.3%
Contains more IronIron +110.7%
Contains more ZincZinc +38.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +146.2%
Contains more SeleniumSelenium +105%
~equal in Magnesium ~25mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Matzo
Matzo
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +816.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4433.3%
Contains more FolateFolate +170.6%
Contains more CholineCholine +167.6%
Contains more Vitamin B1Vitamin B1 +84.3%
Contains more Vitamin B2Vitamin B2 +107.9%
Contains more Vitamin B3Vitamin B3 +81%
Contains more Vitamin B5Vitamin B5 +19.7%
Contains more Vitamin B6Vitamin B6 +64.3%

All nutrients comparison - raw data values

Nutrient Fish sandwich Matzo DV% diff.
Polyunsaturated fat 6.257g 0.603g 38%
Selenium 18µg 36.9µg 34%
Vitamin B12 0.68µg 0µg 28%
Sodium 602mg 0mg 26%
Iron 1.5mg 3.16mg 21%
Carbs 26.69g 83.7g 19%
Fats 12.45g 1.4g 17%
Manganese 0.264mg 0.65mg 17%
Vitamin B1 0.21mg 0.387mg 15%
Cholesterol 35mg 0mg 12%
Vitamin B2 0.14mg 0.291mg 12%
Vitamin B3 2.15mg 3.892mg 11%
Vitamin K 13.6µg 0.3µg 11%
Fiber 1g 3g 8%
Saturated fat 1.949g 0.226g 8%
Folate 46µg 17µg 7%
Calories 257kcal 395kcal 7%
Monounsaturated fat 2.595g 0.127g 6%
Phosphorus 116mg 89mg 4%
Choline 28.9mg 10.8mg 3%
Vitamin B6 0.07mg 0.115mg 3%
Vitamin E 0.55mg 0.06mg 3%
Potassium 206mg 112mg 3%
Vitamin C 1.8mg 0mg 2%
Fructose 1.47g 2%
Calcium 37mg 13mg 2%
Copper 0.075mg 0.06mg 2%
Zinc 0.49mg 0.68mg 2%
Vitamin B5 0.37mg 0.443mg 1%
Protein 10.29g 10g 1%
Vitamin D 9IU 0IU 1%
Vitamin A 6µg 0µg 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 25.69g 80.7g N/A
Magnesium 25mg 25mg 0%
Sugar 3.53g 0.29g N/A
Trans fat 0.08g N/A
Tryptophan 0.116mg 0%
Threonine 0.267mg 0%
Isoleucine 0.371mg 0%
Leucine 0.692mg 0%
Lysine 0.193mg 0%
Methionine 0.176mg 0%
Phenylalanine 0.494mg 0%
Valine 0.42mg 0%
Histidine 0.213mg 0%
Omega-3 - EPA 0.029g 0g N/A
Omega-3 - DHA 0.064g 0g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Matzo
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more FatsFats +789.3%
Contains more WaterWater +1026.5%
Contains more OtherOther +255%
Contains more CarbsCarbs +213.6%
~equal in Protein ~10g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Matzo
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +1943.3%
Contains more Poly. FatPolyunsaturated fat +937.6%
Contains less Sat. FatSaturated fat -88.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/nutrients
  2. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.